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Drop Push-Up
- 1 - Place a bench or an elevated surface on the floor. Stand facing the bench with your feet hip-width apart. Position your hands on the bench, slightly wider than shoulder-width apart.
- 2 - Lower your chest toward the bench by bending your elbows. Perform a push-up while your hands are on the bench. Keep your body in a straight line from head to heels.
- 3 - After completing the push-up on the bench, explosively drop down to the floor by releasing your hands from the bench.
- 4 - Immediately perform another push-up on the floor. Keep your body in a straight line during this push-up.
- 5 - Push explosively off the floor to return your hands to the bench, getting them back into the starting position.
- 6 - Continue alternating between a push-up on the bench, dropping to the floor, and performing a push-up on the floor. Repeat for a set number of repetitions or a specific duration.
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